HELP! Trying to increase calories the right way!

_lyndseybrooke_

Female, 23, 5'5", 149 lbs (goal 135 lbs)

So the general consensus is that I'm not eating enough and my body is in starvation mode. My plan is to start by eating my burned calories this week, but keeping my net caloric intake at 1260 (my MFP goal). Next week, I will increase my intake to about 1800-2000, and then cut down to 1500 the week after that and then start monitoring my weight to see if that helps my weight loss.

The problem is that MFP is going to keep my goal at 1260. I already have the lowest settings to get the highest caloric goal and that's as high as I can get it for my height and weight. Of course, the solution would be to ignore the big red number and just focus on the "net" column and keep it around 1500 per day. However, that red number might haunt my dreams.

The next problem, my big problem, is eating more calories without eating "bad" calories. I did a sample day in MFP to see what kinds of food I should buy at the grocery store next week. Here is my sample day I came up with:

BREAKFAST
1 everything bagel thin with 2 tbsp 1/3 reduced fat cream cheese, a banana, and 1 cup of 1% milk

MORNING SNACK
20 pistachios

LUNCH
4 oz deli ham with 2 slices cheddar cheese, 17 twisted pretzels, and 1 tbsp natural peanut butter

AFTERNOON SNACK
1 mango

DINNER
6 oz chicken breast with 1 tbsp of BBQ sauce (marinated), a baked sweet potato with 1 tbsp butter and 1 tsp brown sugar with a sprinkle of cinamon, and 1/2 cup of corn

DESSERT
1 cup grapes

I go over sugar (because of fruit), protein, and fiber on a daily basis, so I'm not concerned with those. However, this new plan puts me over my MFP goals in carbs, fat, and sodium. I know I don't eat enough veggies, and I'm really trying to acquire a taste for them, but I'm cautious about forcing myself to eat them when I don't like them because I feel I'm setting myself up for failure. Even if I ate more veggies instead of carbs or something, I'd have to eat a ridiculous amount to achieve the calories above.

Should I just focus on calories or do I need to completely revamp my food plan?

I work out 4 nights/week at the gym by the way. 30 minutes cardio, 30 minutes strength training.

MysticRealm

Manually change your calorie goal to what you want.

_lyndseybrooke_

Manually change your calorie goal to what you want.

I just realized I could do that. Thanks!

Now I only have one problem. I don't think I should manually change my carb, fat, and sodium goals, should I?

JenCatwalk

You can change your carbs protein fats if you want to. Depends on your goals. I'd do a little research about it.

meribethd

Manually change your calorie goal to what you want.

I just realized I could do that. Thanks!

Now I only have one problem. I don't think I should manually change my carb, fat, and sodium goals, should I?

Why not? I wouldn't do it without knowing what you are doing and what your goals are, but it's certainly fine to change the ratio of your macro goals to be in line with your overall goals. I've been doing it for quite a while.

fastfoodv

I’m not certain why you want to increase your calories to 1800 to 2000 calories. That seems to be too much for you for weight loss. You may have more luck keeping around 1350 calories for weight loss. Please keep in mind that if you have medical conditions that require a certain diet or calorie level per your medical team, please follow it.

Cutting 500 calories per day through diet and exercise will help you to lose 1 pound per week. But don’t go below 1200 calories per day without medical supervision. Don’t skip meals and have balanced meals. I don’t recommend the meal plan that you have listed. Try the healthy plate in which one-half of the plate is non-starchy veggies, one-quarter of the plate is lean protein and the other quarter of the plate is starch. Fruit and low fat/nonfat dairy is outside the plate. Prepare your food in a healthy manner like baking, broiling and steaming. Don’t drink your calories and limit/avoid concentrated sweets. You might also benefit from increasing your aerobic activity to 60 minutes most days of the week.

Visit Lisa Tillinger Johansen at www.consultthedietician.com at www.fastfoodvindication.com, on Facebook at Lisa Tillinger Johansen and on Twitter @LisaTJohansen